03 Aug Lab Rat – More PB training

I recently competed at the RPS Redemption III in Ft. Myers, FL.  I didn’t hit certain goals but at the end I walked away injury free with 4 PR’s via 584lb squat, 441lb bench and a 628lb deadlift for a 1653lb total.  I have since decided to be a beta tester for something new, the 10/20/Life PowerBuilding book.

Leg/Back Power Day – Saturday 7/30/16 –

As always the warmup consisted of the McGill Big 3 and a few sets with an empty bar.

Squats (buffalo bar)

• 2 x 5 w/ 145
• 2 x 4 w/ 235
• 285 x 4
• 325 x 4
• 375 x 4
• 415 x 4

Pause Squats – 8 reps w/ 235.  My knees weren’t having it.  There was a lot of discomfort and ache on this set so I decided to shut it down and finish the day with my pulls.

Deadlift

• 2 x 4 w/ 245
• 335 x 4
• 385 x 4
• 425 x 4

All things considered my deadlift is feeling pretty solid, even though it’s 200lbs less than I pulled in May.

Deads from last Saturday – top set of 425lbs. #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #powerbuilding #betatest #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Aug 1, 2016 at 5:43pm PDT

Bench / Chest Power – Monday 8/1/16

Warmup consisted of  the McGill Big 3, band pull apart and a few sets with the bar.

Bench

• 2 x 5 w/ 135
• 225 x 4
• 275 x 4
• 315 x 4
• 335 x 4

315 felt pretty sluggish so I decided to play it safe and make the jump to 335 (keeping around an 8RPE) and the 335 set moved much easier than 315.  Making note of this and adding an additional set at the moderate weights to see if that helps.

Close grip bench

• 225x 10
• 245x 10
• 275 x 8 (shoulder saver)
• 315x 6 (shoulder saver)

DB incline bench (neutral grip) -3 x 12, 10, 8

Bench dips – 3 x 30

Band fly – 2 x 25

Monday's bench work – top set of 335 and some close grip work #1020L #1020life #powerrackstrength #teamsamson #teampowerrackstrength #inzer #powerlifting #powerbuilding #betatest #squat #benchpress #bench #deadlift #precontest #competition #training #gymlife #crossfit #wod #bodybuilding #muscle #fitfam

A post shared by Jason Kowalewski (@jasonkowalewski) on Aug 3, 2016 at 12:50pm PDT

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Jason Kowalewski

Jason Kowalewski is an up and coming raw powerlifter residing in Jacksonville, Florida where he trains with Team Samson. In his younger years he was a “gear head” who built his first drag car before obtaining a driver’s license. Within the last 6 years his primary focus has shifted from motorsports to powerlifting. Jason began training under Brian’s tutelage in February 2013. He was actually one of the initial test subjects, hence the name Lab Rat. Since then he has seen significant improvements on all lifts with his commitment to Brian and the 10/20/Life methodology. To date his best total is 1653.4lbs via 633.8lb squat, 435.4lb bench and 584.9lb deadlift at 242lbs.

Latest posts by Jason Kowalewski (see all)

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